2/25/12 - SATURDAY

Warm-up:
3 Rounds
75 lb Squat Snatch - 5
Butterfly Pull-up - 15

Strength:
OH Squat - 1RM

Met-Con:
10 Rounds for Time
10' Rope Climb from Seated Position - 1
95 lb Back Squat - 20
50 lb KB Farmer Carry - 50 meter

Assistance:
Pullover - 2x12-15
Weighted Reverse Grip Pull-up - 2x10-12
Bicep Curls - 2x12-15

Notes:
Rope Climb: start in a seated position, but use your legs on the rope once you are able - don't use legs to help push off of floor.